May 7, 2018 – GNT Run

May 7, 2018 – GNT Run

Run

Two weeks to race day!

As we get closer to race day, our workouts will become more specific to the race distance and intensity. This week we will continue to dial in our race pace by doing a couple intervals at race pace effort. Think about the pace you can hold for the 4 miles of the race as you perform today’s workout.

After your run warm up and dynamic stretching routine, perform 5-10 sets of agility drills (ladder or cone drills), then:

Strides:

4 sets of 50 meters building from slow to sprint over the 50 meters. Jog easy 150 meters before starting your next stride.

Main set:

90 seconds recovery between each set with an additional 30 seconds before the second 2400 meters.

2400 meters (6 laps) @ GNT run race pace
400 meters @ Fast pace
400 meters @ Faster pace!
2400 meters (6 laps) @ GNT run race pace
400 meters @ Fast pace
400 meters @ Fastest pace!

Cool down:

Two EASY laps around the track